Mayhem Affiliate – Running – Mon, Jan 8

Crossfit Lillington – Mayhem Affiliate – Running

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Metcon (Distance)

20 Min at RPE3

(2 Min Fast Surge at RPE8 Every 5 Min)

-Rest 3 Min-

15 Min at RPE3

(90 Sec Fast Surge at RPE8 Every 4 Min)

-Rest 3 Min-

10 Min at RPE3

(1 Min Fast Surge at RPE8 Every 3 Min)

cool down

2 minute easy bike

2 minute walk